Heiko Bartlog

Early Morning:
20 min Luminette
Morning Readiness Check w/ Elite HRV and Whoop 4.0
Weighing w/ Withings Body Cardio

Hydrate w/ electrolytes (Magnesium, Sodium, Potassium)
Multi Vitamin B, Vitamin C, ECGC, Tyrosin, Taurin, R-ALA

5-10 min Coherent Breathing + Pulsetto
Wim Hof Breathing occasionally
Methylene Blue occasionally

Coffee with C8 MCT

Workout (alternately: HIIT, zone 2 running, strength, functional bootcamp)
Pre-Workout: Beetroot, TMG, Glycin
Post-Workout: shake (see below)

2 min Cold shower

Lunch = Breakfast:
Apple Cider Vinegar, Kefir and/or Sauerkraut
Iodine, Selenium, Omega 3, Q10, Vitamin K2, Vitamin D3
Aged Garlic Extract, Berberine, Nattokinase, Olive Leaf Extract, Curcumin
Gingko Biloba

Shake w/ Whey Isolate, Collagen, Blueberries, Psyllium Husk, Beta-Glucan, Taurin, Tyrosin, Creatin, Citrullin/Arginine, Soy Lecithin, Wheat Germ (Spermidine), Agmantine, Cocoa (if not taken post-workout, see above)

Coffee with EVOO
10-20 min NSDR

Afternoon:
Magnesium Bisglycinat, Copper, Chromium

Dinner:
Apple Cider Vinegar, Kefir and/or Sauerkraut
Iodine, Selenium, Omega 3, Q10, Vitamin K2, Vitamin E, Vitamin A
Aged Garlic Extract, Berberine, Nattokinase, Olive Leaf Extract
Gingko Biloba

Late Evening:
Boron, Lithium, Zinc, Magnesium
Vitamin C, Vitamin B3 (Niacin)
5g MAP, Nattokinase

Summer: Icebath every 1-2 weeks
Winter: Sauna every sunday